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By Lilandi van den Berg
from René Smalberger Dietitians President of the Dietetic Association of South Africa (2006-2009) (M.Sc (Dietetics) U.O.V.S)

Studies show that moderate consumption of alcohol, especially red wine could have a positive effect on your heart. Does this mean I now have a license to drink..?

Well, if you have high blood pressure, it is actually advised not to drink alcohol at all. Alcohol increases the risk of stroke, bone loss and in the case of women, breast cancer. Over consumption of alcohol usually replaces food and essential nutrients in the diet and may lead to serious nutrient deficiencies.

The recommended alcohol allowance for men is 2 drinks, and women 1 drink per day. It is then very important that we just define this term “one drink” to avoid any confusion. One drink is equal to 1 single tot of spirits or 100 ml of wine or half a can of beer (170ml). The effect of alcohol on body fat is most evident, as seen with
central obesity which is commonly known as the “beer belly”.

Some alcoholic drinks like whiskey and dry wine contain the least amount of calories and are therefore a better health choice. Mixing spirits with a sugar-free cold drink or water rather than sugar containing soft drinks or juices, can also reduce calorie intake. Remember that “light” on the label of an alcoholic drink doesn’t mean calorie- or alcohol-free and these drinks should still be limited. Avoid drinking sweet dessert wines, creamy liquors and cocktails, due to the high alcohol and calorie content.

Alcohol provides many calories in a small volume. These are seen as “empty” calories as alcohol contains no beneficial nutrients such as vitamins and minerals. It is therefore important to limit the amount as well as the frequency of alcohol.

It is further recommended to never drink on an empty stomach. You’ll be less likely to over-consume and as the meal’s protein and carbohydrates are used as energy, the negative metabolic effects of the empty alcohol calories are limited.

Alcohol in moderation, a balanced diet & regular exercising are all part of a healthy lifestyle. Please keep this in mind during your 2010 Soccer World Cup festivities!! To help you plan an individualized meal plan, consult a REGISTERED Dietitian. To find one in your area, you can visit our website on www.adsa.org.za